Smith Machine JM Press

Smith Machine JM Press is an advanced compound push using smith machine, bench. It loads Triceps.

Why this lift

The Smith Machine JM Press is a advanced compound push lift. It primarily loads Triceps. Chest, Shoulders help. You need smith machine, bench. Most programs place it near the start of a session, while you are fresh.

The triceps finish every press. Isolation work here is for the lockout you keep missing, not for a pump that replaces bench. This one asks for control and existing strength. Skip it until the easier variations in this library feel solid.

Muscles worked

• Primary: Triceps
• Secondary: Chest, Shoulders

Setup

• Take smith machine, bench with a grip you can finish. Chest up, shoulders away from the ears.

How to do it

1. Pull the load to the intended contact point. Squeeze Triceps.
2. Lower to a full stretch without dumping the shoulders forward.

Coaching cues

• Elbows first, not a wrist yank.
• Keep the torso angle honest.

Common mistakes

• Shrugging the traps and shortening the range. Depress the scapulae, then pull.

How to program it

Treat the Smith Machine JM Press as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Smith Machine JM Press does not agree with you, Bar Pushdown trains Triceps with a different setup.

Related lifts

• Bar Pushdown Triceps
• Barbell JM Press Triceps
• Barbell Overhead Tricep Extension Triceps
• Barbell Skullcrusher Triceps
• Bench Dip Triceps
• Cable Cuffed Single Arm Tricep Extension Triceps

FAQ

What muscles does the Smith Machine JM Press work?

The Smith Machine JM Press works Triceps (primary), Chest, Shoulders (secondary).

What equipment do I need for the Smith Machine JM Press?

You need smith machine, bench.

Is the Smith Machine JM Press suitable for beginners?

No. The Smith Machine JM Press is marked advanced. Build the pattern with the easier related lifts first.